Summer guide 2021 - In this issue: Path with purpose Local picnics Zen fishing Road trip
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Summer guide 2021 In this issue: • Path with purpose • Are you a mosquito • Hydration • A skin safe summer • Local picnics magnet? • Around the campfire • Summer cooking • Zen fishing • Indigenous voices • Stargazing • Road trip • Trail running • Geocaching
Path with purpose
The invitation to change sounds very inviting: live simpler, smaller, slower. And we
are intrigued by what might be possible if only we had the chance, maybe with more
time or more money or more skills.
Sure, we’ve tried to sign up for this new fad: bought the slow food coffee table
book, taken a course in decluttering, or bought a pair of British gardening boots.
But somehow life just seems to keep getting in the way.
But now a window of opportunity has opened and perhaps it’s the only good thing
to shine through these dark past months. It may now be time to rethink old habits,
recycle some old values, and do a bit of a reset.
For many, the global health crisis – coinciding with the environmental one – was kind
of a wake-up call. And a lot has already happened.
Long the next big thing, teleworking has taken hold. Videoconferencing finally
works. Staycations are now a “thing.” Community and solidarity have taken on new
meaning. And some of this might actually stick around.
But how can we build on this rare moment and make that big personal shift from
watching slow and small and simple on social media and integrate it into our daily
lives?
Not surprisingly, by starting slowly, and by taking small, simple steps!
In the pages that follow, we are going to explore some of them, but, just to get
started, give these a try:
• Grow a garden from seeds
• Go phone-free for a day (okay, start with one hour…)
• Buy a gadget that NEVER needs replacing
• Watch at least one sunrise this week
• Run slowly for a change, tracking heart rate and time, not speed and distance
• Relearn your high school instrument (unless it’s the tuba, of course…)
• Top your daily To Do list with the word “breathe.”
Will you become a spiritual leader? Not likely. Will you begin to move down life’s
path with more purpose and will that journey be more balanced and healthier?
Well, you won’t know until you start.
And, at TELUS Health, we can help with a full range of personalized Wellness
Services, including nutrition and fitness (coaching, online portal, fitness training,
and more) and injury prevention (ergonomic assessments, prevention plans,
workshops, and the list goes on!).
“You cannot follow the path until you have become the
path itself” - Buddha
P. 2
Local picnics
It’s like Canada was designed for picnics. Perhaps more than anywhere else on the planet, we have just the right
spots in the north, south, east and west to have a meal in nature. But how to make the best of it? Here are some of
the essentials.
First, the setup. And the pièce de résistance…
Imagine if everything in your picnic was sourced
• A soft, flat spot locally? Think about it. You’re celebrating your local
• The right blanket (and make sure it’s washable) environment, so why not take that next step?
• A vase for wildflowers • Seek out a local blanket weaver and cutting board
• Upcycled vintage dishware artisan
• The right basket: packsack version if hiking or • Find a local thrift shop for dishes
traditional wicker if close to home • If you’re on the West Coast, smoked salmon is an
obvious choice
What about the menu?
• If you’re on the East Coast, wild berries come to
• A big cutting board full of charcuterie (3-4 ounces mind
per person is a good rule of thumb) • In the farmlands of Ontario, what about a spread of
• A variety of soft and hard cheeses, some familiar locally raised cold cuts?
favourites, for sure, but maybe something more • In Quebec, more cheese, please!
exotic as well
• And for everywhere else from sea to sea to sea,
• Time for pâté, too there is a local source for everything you need for a
• And fresh bread; again, it’s an opportunity to try perfect picnic
something new At TELUS Health, we are dedicated to empowering
• Nice garnishes such as Dijon mustard, olives, nuts, every person to live their healthiest life!
and fresh fruit. Yum!
• And, for refreshments, home-made iced tea is a
classic, especially paired with slices of seasonal fruit.
Explore our services
Well-chilled organic wine is growing in favour too
P. 3
Zen fishing
On one level, fishing is just a way to catch some fish (while catching
some rays). For some, it is about catching trophy fish in big rivers
in exotic locales and coming back with bragging rights and great
stories. For others (especially fly fishers), the goal is to connect
with nature and even achieve some sort of Zen state.
Instead of the more familiar 18th-century Scottish angling traditions,
let’s look east and 400 years into the past, to Japan to find
something “new.” With its small mountain streams, even smaller
trout, and a completely different ethos, this is Tenkara fishing.
What is Tenkara fishing?
Using a tiny rod that can be stuffed into a small backpack but that
telescopes out to up to 12', no reel or guides (yes, you heard that
right!) and a fly line and tippet – the skinniest bit at the end – the
Tenkara fisher casts a big hackle fly downstream into promising
pockets of water.
While simple in principle and equipment, it demands a very discreet
approach (if a fish sees you, it’s time to move on…) and a keen eye
to spot that flash of colour. Usually (but not always) done in small,
complex mountain waters, it forces one to truly concentrate on the
moment and nothing else.
If this sounds like meditation, it is.
Not surprisingly in the present context, prolonged stress and worry
have become commonplace for many Canadians. If this sounds
like you, you’re not alone. With small changes to your daily routine,
you can see big changes to your mindset and well-being.
Register now for our 4 Weeks to Better
Mental Wellness challenge
P. 4
Road trip
“Are we there yet?” Analog games
If you have ever packed your car and your kids and set There is nothing easier than allowing the use of screens
off on what promises to be a wonderful family adventure, to pass the time but it comes at a cranky price. Instead,
you’ve likely heard this refrain. Depending on the age why not try old-school games like “I Spy” or car-spotting
of the “little ones,” there are other popular phrases, like Bingo, or perhaps transform a lunch box into a portable
“she hit me” or “I feel sick” or, “I’m hungry” or, from you, Lego set. Make sure to bring along age-appropriate art
“unplug that thing and join the rest of us!” supplies as well (there are some for adults, too). And if
Well, there is some good news: a few hacks have been you must go digital, think audiobooks.
developed to bring the reality in closer alignment with
your hopes!
Stop to go
If it’s going to be a long way, be sure to plan a series of
Snacks to go breaks. Ignore your impatience to arrive, and stop for a
It seems obvious, but it’s not just the car that needs frisbee toss or hula hoop twist and get some air. Everyone
fuel. For the little ones, keep it familiar (like the snacks will benefit, especially the driver.
of dried fruit, string cheese and yogurt drink they enjoy
at daycare or school); for the teens, maybe a funky retro
Secret learning
lunchbox with something fun “but” healthy (salmon jerky, Before leaving home, scope out sights of historical or
guacamole and organic corn chips, dark chocolate). And cultural interest and, instead of giving well-intentioned
opt for thirst-quenching but non-excitable drinks like lectures (read: boring), lay the groundwork by playing a
coconut water or naturally sweetened sodas. podcast on the subject, or even hold a post-stop exam
with a prize!
Be prepared!
Be sure to be prepared with a road trip first aid kit
Just in case
including the usual pain killers and wipes, and also anti- Did you know that members of TELUS Health’s Year-
nausea meds, a sick bag (one from the seat back of your round Care program can book and receive medical
last airline flight works best), and maybe something sweet care on demand? With a dedicated team, plus access
to chew on after… And keep in mind that this stuff needs to 24/7 virtual care from anywhere in the world, we help
to be accessible. ensure members can always get the medical advice and
treatment they deserve.
Find out more
P. 5
Bingo on the go Here’s a neat idea for that next road trip. Just print the image below on card stock. Cover in clear plastic (a plastic resealable bag works well). Get some fun stickers and, each time contestants see one of the objects, stick one on. Five in a row in any direction: Bingo! P. 6
Are you a mosquito magnet?
two hours. Use judiciously on children, and the product
cannot be used on babies under 6 months of age. Insect
repellents should never be applied to cuts or on irritated
skin.
Avoid products that combine DEET with sunscreen,
because if you swim or sweat, you may inadvertently be
reapplying the DEET too often. DEET also decreases the
efficacy of your sunscreen. The Canadian Dermatology
Association recommends applying sunscreen first, and
waiting 20 minutes for the product to soak into your skin
before applying DEET.
Once you've come inside, it's important to wash the DEET
off your skin to be sure that it's not left on for prolonged
periods of time.
By Dr. Rhonda Low, Family Physician, TELUS Another layer of protection is commercially available
Health Care Centres insecticide (permethrin) treated clothing. The U.S.
Environmental Protection Agency (EPA) notes that the
Aaah, the great outdoors in the summer sun and amount of permethrin allowed in clothing is too low
warmth, more so after a year of pandemic restrictions. to pose a health risk to humans. Wilderness medicine
For all the summer pleasures there is also one pesky little experts also advise that insecticide-treated clothing
annoyance – mosquitoes – especially if you seem to be a provides contact-level insecticidal effects and better,
magnet for the little critters. longer-lasting protection against mosquitoes and ticks
Some folks are just more susceptible to getting bitten. than topical DEET or picaridin alone.
Genetics account for about 85% of our susceptibility While it still hasn’t been determined what mosquitoes
to mosquito bites. Fortunately, unlike those of bees, consider an ideal meal, there are three things that attract
mosquito bites are rarely life threatening. them to you: carbon dioxide, your body chemistry and
And there are easy steps you can take to help make the heat.
insects buzz off. Adults will often be bitten more than children because
The first layer of protection is using a repellent. Some larger bodies exhale more carbon dioxide. Pregnant
natural products on the market include one with 10-30% women and people who are exercising are generally
lemon eucalyptus oil. Its duration of protection is about warmer and also give off more carbon dioxide to attract
2-5 hours and it is safe for children 3 years of age and the pests.
older. Another product contains 2% soybean oil that may There are some non-chemical things you can do to
protect for up to 4 hours. Finally, a product with 5-15% help you avoid becoming a mosquito magnet, including
concentration of citronella oil can provide about 30 changing your diet.
minutes of relief.
Eating a lot of yogurt or other dairy products causes your
But if you plan on being in a particularly pesky area, the body to release lactic acid or other acidic chemicals –
experts recommend using DEET. The insects are more and this attracts mosquitoes.
prevalent around water, so take extra precautions near
lakes, creeks and even pools to avoid getting bitten. So it may be beneficial to avoid dairy in large quantities.
DEET is also effective against ticks, which cause Lyme There are some food items that are known to repel
disease, so you'll want to use it as well when in wooded mosquitoes (perhaps people too!) – particularly garlic.
or grassy areas. Cholesterol or other fatty substances on the skin, such as
DEET has a good safety record. But it’s important to lotions, will also attract the pests.
follow the directions for its use. Stick with a product that Fortunately, a mosquito bite cannot transmit the SARS-
contains less than 30% DEET. CoV-2 virus that causes COVID-19, but there are
A 10% concentration may ward off insects for about infections, such as the West Nile virus, that you can guard
against by taking simple mosquito repellent precautions.
P. 7
Indigenous voices
Indigenous peoples have been raising their voices in song from
coast to coast to coast since time immemorial. If only more could
hear them.
Musique Nomade has created a new media platform that does
just that. The team travels the land meeting Indigenous artists and
provides them with an opportunity to record their music right on
site, and then to benefit from sophisticated online and live concert
promotion.
Created to generate better cultural representation in the music
industry, Musique Nomade also values intercultural collaborations
both inside and outside Indigenous communities. With its
Spotify-like platform (nikamowin.com; ̒ nikamowin ̓ meaning
“song” in Cree), the initiative contributes to the digital memory
of traditional Indigenous languages and music, all while allowing
listeners to hear completely new musical orientations.
To hear some of these voices, check out this summer nights playlist.
Listen now
We acknowledge that our work spans many Territories and
Treaty areas and that our head office is located on the unceded
territories of the xwməθkwəýəm (Musqueam), Sḵwx̱wú7mesh
(Squamish) and Sel̓íl̓witulh (Tsleil-Waututh) Nations. We are
grateful for the traditional Knowledge Keepers and Elders who
are with us today, those who have gone before us and the youth
that inspire us. We recognize the land as an act of Reconciliation,
as recommended by the Truth and Reconciliation Commission’s
(TRC) 94 Calls to Action, and gratitude to those whose territory
we reside on, work on or are visiting.
Learn more about TELUS’
commitments to Reconciliation
P. 8
Trail running
“Leave the road, take the trails”
- Pythagoras
Given that most big races were cancelled or postponed due to
the pandemic and many new restrictions were placed on urban
activities, many road runners joined the already fast-growing ranks
of trail runners. While trail running offers a great way to rediscover
the wilderness around you, a few adjustments are needed to enjoy
it fully.
• It’s not going to be all flat, so pacing is crucial to conserve energy
for the hilly bits. And, while running downhill sounds easy, it also
demands extra care and flexibility.
• Be sure to tell someone where you’re going and, better yet,
keep your phone/GPS device with you. Routes can go out and
back or go around a loop. Ideally, choose a well-marked trail,
because you want to make it back home in one piece!
• If you are just starting out, try for flatter trails close to home, as
this kind of running demands the use of different muscle groups,
and it can definitely test your cardio.
• While equipment is minimal, trail running shoes use deeper sole
lugs for grip, so don’t skimp here. Many runners use a light
running vest and carry trekking poles for stability on technical
terrain.
Best of all, by the time the road races come back, you may have
become a true convert!
Are you thinking about starting a running program or fine-tuning
your current one?
Join TELUS Health Care Centres kinesiologist and exercise
physiologist Melanie Portal for a one-hour webinar dedicated
to debunking common running myths and sharing practical
considerations for running smarter, not harder. Topics include injury
prevention, gear selection, program-building ideas and more.
Register now
P. 9
Hydration
It seems so obvious, but good hydration is essential to good
performance. Here are some top tips from Melanie Portal, Cer-
tified Kinesiologist, Certified Exercise Physiologist and Certified
Strength and Conditioning Specialist practicing at TELUS Health
Care Centres.
Being overhydrated is unnecessary and can have detrimental
effects on your running. Hydration IS important, but too much can
cause:
• Decrease in performance
• Muscle weakness, cramps and spasms
• Disruption to running due to frequent bathroom breaks
• Feeling full or nauseous while running
• Low levels of sodium and electrolytes
Tips on how to find the right hydration
balance:
Pre-activity:
• Proper hydration throughout the week
• Check weather forecast
• Avoid super-salty foods
• Monitor urine colour – clear to pale yellow (lemonade colour)
indicates optimal hydration
• Adequate fruit and vegetable intake – they are made mostly of
water and have lots of vitamins and minerals!
• Hydrate with at least 250 - 500 ml of fluid 30 minutes before
activity
During:
• Depending on intensity, duration, sweat rate and other factors,
a couple of gulps of water every 15 - 20 minutes could be
enough.
After:
• Drink 150 - 200 ml of fluid every 15 minutes of exercise, on top
of your daily requirements
P. 10Around the campfire There is something primordial about campfires. A place to gather, to eat, to tell stories, to connect. With staycations in mind, here are some activities that can breathe new life into this old tradition. Game time • “Don’t laugh.” Simple but deadly! Competitors face There are so many campfires to enjoy, so consider one another, the closer the better. They take turns the power of early detection, prevention, and trying to make the other ones laugh. You laugh, you timely intervention. Our annual Personalized Health lose. (Really bad Dad jokes work best!) Assessment is a physician-led, head-to-toe assessment • “Truth or not?” Imagine a TV game show in which that helps you understand the status of your health so three people each share a news headline (or other you can help mitigate any risks you may have. Any age fun fact) and the others around the fire must guess is the right age to get your health on track. which was true. Fun and maybe even informative! • “Secret circle.” Remember back in school? You tell the person next to you a secret; they tell the person next to them and so on, until it comes back to you. Is Stay on track it the same secret? (Please don’t try if there are only two of you…) • “Never-ending story.” You start the story with “Once upon a time.” The next person adds a sentence. And the rest do the same until you are all laughing, or, if they’re terrible storytellers, you are all asleep… • “20 questions.” A campfire classic. One person thinks of an object or person and the rest have 20 questions to ask in order to identify it. Twenty is not a lot. P. 11
Stargazing
Some people remember, with nostalgia, those summer nights watching movie stars at the drive-in theatre. Big screen
through the windshield. Hang-on speakers with bad sound. With new tech and a bit of work, backyard movies can now
become a highlight of your summer and create new memories.
In recent years, portable projectors have gone way Imagine being able to “see” over a billion stars, zoom
up in power and resolution while coming way down in to particular satellites, plan upcoming aurora viewing
in price. For around $100, you can procure a high-res and even learn about the makeup of our home planets?
(1080p) mini projector with Wi-Fi connectivity to your
smart phone or home network. Partnered with outdoor
What better way to connect with the uni-
wireless speakers and a pop-up screen (while an old verse around you?
bed sheet will do, you want your customers to come At TELUS Health, we recognize the strong correlation
back, after all!). Keep in mind that most projectors work between a child’s health and their achievements later in
best between 5-10 feet from the screen, so factor this life – whether as an actor or an astronomer!
into your theatre design.
That’s why we offer a comprehensive program to help
To complete the experience, just add some comfy children reach their full physical, mental, behavioural,
chairs, a couple of blankets and, of course, popcorn. and academic potential. Through preventive health
screenings, proactive family education, and a team-
If you want to see the real thing, just look
based approach, we’ll track and monitor their health
up. Way up. and development every step of the way. And because
If you’re in the country or the ’burbs, you’re in luck. nothing is more important than your child, we won’t
And, even if you’re in the city, you’re still in luck, thanks keep you waiting—we offer same day visits whenever
to powerful personal planetarium software. you need it, plus 24/7 virtual care.
As they say: there’s an app for that. All you need to
do is take your tablet or phone outside after dark and
point your screen up to the heavens. Lo and behold,
the constellations are revealed, the stars named and Explore our kids health program
planets pinpointed, and even the whereabouts of the
International Space Station can be found – all geo-
mapped to your location.
P. 12Geocaching
Geocaching is a true modern-day treasure hunt. Span- All this is done via the Geocache app downloaded
ning the globe and right in your neighbourhood, partici- to your smartphone. With the free version, you sign
pants (and the company behind this) have hidden mil- in, locate yourself on the map, and spot the general
lions of “caches” of all kinds in the most unlikely – and location of the cache. Using GPS, once you’re within
sometimes very hard to find – places. 5 metres, you will hear a signal. It’s not always so easy
The “treasures” are placed in waterproof containers (a and the Premium version is even harder… Once found,
film tube or Tupperware), and come in all shapes and the app registers your discovery.
types and sizes. Inside the traditional caches are simple And, just like the treasure hunting of old, it’s a great way
objects, such as a coin, key fob, or ring, and can be to discover hidden cultural, historic and artistic gems in
taken by the “discoverer” so long as they are replaced places near you.
by something of equal or greater value. Inside each And, attention treasure hunters: even if you’re young
treasure box is a log; one simply signs one's name, and healthy, you need the right care to help you stay on
with the date, adding an optional comment, then re- track. At TELUS Health, we provide young adults with
turns the cache back to the hiding spot. the support and guidance they need to adopt healthier
There are also mystery caches, for which you need to lifestyle choices, starting with a greater understanding
solve a riddle; challenge caches, for which you need to of their family history, genetics, and sexual health. Our
overcome a series of tests; virtual caches to find loca- highly qualified, empathetic team will help ensure that
tions, not actual containers; and many more. young adults always feel safe and comfortable asking
tough questions and discussing sensitive information.
Find out about our young adult
prevention program
P. 13A skin safe summer.
Summer skin protection
By Dr. Rhonda Low, Family Physician, TELUS Health Care Centres
As we finally start to experience better weather, it's The Environmental Working Group (EWG) cites recent
hard to resist staying outside for hours. But that also reports from the US Food and Drug Administration that
means we need to be sun savvy — especially when it determined that common chemical sunscreen ingredi-
comes to our kids. ents such as avobenzone, oxybenzone, octocrylene
Research shows that 80% of our lifetime sun expos- and others are systemically absorbed into the body
ure occurs during childhood,1 and those who are sun- after a single application — and that traces of these
burned early in life have a greater risk of developing skin chemicals can be detected in the skin and blood weeks
cancer, the most commonly diagnosed cancer among after their use.4
Canadians.2 The most deadly type of skin cancer, To that end, the FDA has classified two chemical-based
melanoma, is on the rise, too.3 sunscreen ingredients — PABA and trolamine salicyl-
ate — as NOT generally safe and effective.4 On the
That’s why using sunscreen daily is key. other hand, mineral sunscreen ingredients titanium di-
oxide and zinc oxide, are considered generally safe and
Sunscreens use mineral and chemical blockers to pre- effective.4 The latter ingredients do tend to have a bit of
vent harmful UVA and UVB rays from penetrating the a chalky appearance after application.
skin. But there have been concerns about some of the
ingredients found in common sunscreens.
P. 14So which are the better sunscreens to use? It’s also critical that you use enough. Insufficient amounts
of sunscreen result in less SPF protection, and most folks
Look for a mineral sunscreen containing titanium dioxide only use about 25% of the recommended amount.5 For
and/or zinc oxide, but check the SPF number. Many cos- the best protection for the average size person, you need
metics and moisturizers include SPF factors of 15, which to use about a quarter of a regular-sized bottle. This is
may be sufficient on a regular workday when you’re out- equal to about a golf ball-sized amount or a shot glass
side for a few minutes, but it’s not enough if you’re plan- full. So a regular-sized bottle should only last you four
ning outdoor activities or a day at the beach. applications.
If you’re planning to spend time outside, use sunscreen
with an SPF of 30 or higher, but not more than 60. Sun- But sunscreen is only a start.
screens with an SPF higher than 60 may not provide any
In addition to sunscreen, it’s important to adopt other
extra protection, but they can encourage people to stay
sun-safe behaviours, such as wearing a wide-brimmed
outside longer, or reapply their sunscreen less, because
hat (at least 3 inches wide) and sun-protective clothing.
they feel more protected. Look for a broad-spectrum
sunscreen that blocks both UVA and UVB rays. When it comes to clothing, the degree of protection de-
pends on the weave and on the chemical additives in the
For a list of sunscreens recognized by the Canadian
fabric. Darker colours block more UV rays. For the best
Dermatology Association, see their website at www.
protection, the tag on the fabric should be listed with a
dermatology.ca. The EWG also has a list of sun-safe sun-
UPF 50 rating.
screens available at www.EWG.org/sunscreen.
And don't forget: you can even sunburn your eyes, so
Sunscreen only works if you wear it properly. use a good pair of sunglasses. Babies should wear them
too.
Sunscreen should be applied 15 to 30 minutes before
With the right sun protection in place, you’ll be ready to
heading outside and then reapplied every two hours, or
get outside and safely enjoy this long-awaited Canadian
immediately after swimming — even if it's waterproof.
summer with the ones you love.
Resources:
1. WHO. 2009. “Protecting children from ultraviolet radiation.”
2. Government of Canada. 2018. “Sun safety and skin cancer.”
3. Joshua, AM. “Melanoma prevention: are we doing enough? A Canadian perspective.” Curr Oncol. 2012;19(6):e462-e467. doi:10.3747/co.19.1222
4. Environmental Working Group. 2021. “The trouble with ingredients in sunscreens.”
5. AADA. 2021. “Sunscreen FAQs”
P. 15Healthy menu Q & A.
TELUS Health’s Registered Dietitian Meghan Wilton loves to
empower her patients to have fun with food – without sacrificing
nutrition. With a great Canadian summer upon us, and many
reasons to celebrate safely outdoors, we asked her about enjoying
summer to the fullest, while keeping nutrition in check.
Q) Are there specific foods we should eat more or
less of during the summer?
A) T he exciting thing about summer is all the fresh local produce
that becomes accessible, so it’s not a matter of whether we
should eat more of it, but rather an opportunity to enjoy all
the wonderful fruits and vegetables that become available! Eat
Meghan Wilton things that you enjoy, not because you think you should. Learn-
ing to cook with the food you enjoy in a nourishing way helps
Registered Dietitian,
with sustaining the changes you’re making for your health.
TELUS Health Care Centres
Q) Is there room for summer favourites like cheese-
burgers and ice cream in a healthy diet?
A) Absolutely! Forming a healthy relationship with food means
giving yourself permission to have these foods without the guilt
and shame. When we restrict ourselves and do not give in to
our cravings, we are more likely to overconsume these foods
once they are reintroduced. Moderation is key when it comes
to these foods.
Q) Should drinks like lemonade and frozen cock-
tails be avoided altogether due to their high
sugar content?
A) Sweetened beverages in general are something that we do
want to be mindful of and limit as much as possible. Added
sugar is hidden in a lot of things, beverages being one of the
most common. However, that’s not to say you can’t enjoy
these drinks from time to time. It’s more about looking at your
diet as a whole instead of demonizing one thing. If cutting
back on added sugar is a goal of yours, sweetened beverages
are a great place to start. Try cutting these drinks with tap
water or sparkling water, or if you are following a recipe, cut
the sweetener in half.
P. 16Q) What are some tips for navigating a summer
gathering, where the menu consists of typical
BBQ foods?
A) T ry using the balanced plate as a guide – this is a great visual
to help build or rethink your plate to create a nourishing meal.
Start by filling ½ of your plate with colourful vegetables, ¼ with
starch (whole grains, starchy vegetables such as potato and
corn), and ¼ of your plate with protein. Most importantly, enjoy
your food! Incorporate mindfulness by chewing your food well,
eating slowly, taking breaks between bites to enjoy the com-
pany, while savouring the delicious meal that’s in front of you!
Eating slowly can also help you tune in to when you are feeling
satisfied, versus eating until you’re overfull (which is okay too,
sometimes!).
Q) How much water should we be drinking daily
during warmer months?
A) This may vary for each individual depending on their age, activ-
ity level, how much they sweat, health status, etc. A good rule
of thumb is 2-3 litres per day; however, another great strategy
is to look at the colour of your urine. Your urine should be clear/
pale yellow. If it’s on the darker side, that’s your cue to hydrate!
Q) Why do you think that empowerment is import-
ant when it comes to good nutrition?
A) O
ftentimes people are looking for the “quick fix,” for example
a diet, meal plan, etc. Instead of simply giving someone a set
plan that only lasts for a certain amount of time, empowering
people to have the confidence and skills to do this on their
own is far more rewarding and sustainable. Working with a
dietitian, you can build your nutrition education and food skills
and work towards building awareness around what works for
you. There is no one-size-fits-all solution; we are all so unique
and come with different barriers and challenges.
Find out more about our
nutrition service
P. 17Summer cooking
Enjoying summer is about taking the time to savour the season,
rest, recuperate and re-energize, and – why not – even take your
BBQ food fest to the next level. Here are some simple and healthy
new recipes to try this summer.
Watch our new virtual summer BBQ class
P. 18Asian grilled BBQ veggie bowl.
Serves 4-6 / prep time: 10 min / cooking time: 20 min
Ingredients
Marinade: Vegetables:
3 tbsp olive oil 2 small Japanese eggplants sliced ½ inch thick
3 tbsp hoisin sauce 1 package (125 g) mini king oyster mushrooms
Sauce: sliced in half
2 tbsp low-sodium soy sauce 1 crown of broccoli cut into chunks
2 tbsp sesame oil 8 asparagus spears cut in half
2 tbsp tahini 4 green onions cut in half
1 tsp sambal oelek or sriracha (to taste) 2 cups cooked quinoa
2 tbsp water Salt and pepper
For service:
Drizzle sauce, sesame seeds and thinly sliced
cucumbers or carrots for freshness.
Directions
1. Mix olive oil and hoisin in a large bowl. Gently toss all of the vegetables in the bowl and set aside to let
the flavours absorb.
2. Mix all the ingredients of the sauce in a small jar and shake until well blended.
3. Preheat the grill to high and grill your vegetables in 2 batches, starting with the mushrooms and the
eggplant. Set aside and drizzle with a bit of the reserved marinade. Then grill all of the other vegetables,
paying attention to not let any of them burn. We want more brown colour than black, but some char
is good.
4. Place your choice of vegetables in a bowl of quinoa (or rice if you prefer) topped with sliced
cucumbers and/or carrots, sesame seeds and the prepared sauce.
P. 19BBQ grilled lake trout.
Serves 4 / prep time: 10 min / cooking time: 15 min
Ingredients
4 ¾-1lb trout 1 tbsp seasoning salt or salt and pepper
8 green onions cut in half 1 lemon thinly sliced
8 stalks of fresh coriander 4 large sheets of heavy duty foil 4 inches
2 cloves of garlic thinly sliced longer than the fish on either end
4 tbsp butter cut into small chunks
Directions
1. Preheat BBQ on high.
2. Rinse the fish under cold water and pat dry with a paper towel.
3. Place aluminum foil paper on a flat surface and spread a small amount of butter across the centre to
cover the length of the fish.
4. Place fish on buttered part of foil and season well both the inside cavity and the outside using either
salt and pepper or seasoning salt.
5. Fill the cavity with 2 green onions, 2 stalks of coriander, a few slices of garlic and the butter. Keep one
little piece for the top of the fish and place a couple of slices of lemon.
6. Fold the foil over the fish to form a parcel, making sure not to create any holes where the flavour might escape.
7. Repeat with the 3 other fish.
8. When the grill is ready, place the parcels on the BBQ and grill for approximately 7-8 minutes per side,
turning them half way. You can always open them up and make sure they’re done. If the skin comes up
easily and the flesh is flaky, the fish is done.
9. Remove from heat and let sit for a few minutes to cool off a bit.
10. Enjoy with your favourite healthy side dish.
P. 20Grilled Caesar salad.
Serves 4 / prep time: 15 min / cooking time: 5 min
Ingredients
3 cloves of roasted garlic* 4 slices of bacon, cooked and broken up
3 anchovy fillets 2 tbsp olive oil
½ cup grated Parmigiano Reggiano 3 romaine hearts with stem on, cut into 4
2 tbsp fresh lemon juice wedges each
1 tsp Dijon mustard 2 slices of whole grain bread
1 tbsp light mayo Salt and pepper
¹/³ cup low-fat or non-fat natural yogurt
Directions
1. Using a mortar and pestle, crush the roasted garlic, anchovies and ½ of the parmesan until a paste is formed.
2. In a bowl, mix the yogurt with the lemon juice, Dijon mustard and 1 tablespoon of olive oil. Season with
salt and pepper and add the garlic and anchovy mixture.
3. You can add 1 tablespoon of water if the mixture is too thick. Set aside in the refrigerator until you are
ready to grill.
4. Preheat barbecue to medium-high heat.
5. Brush bread with olive oil and place on the grill. Cook until well toasted and crispy on both sides. Set
aside to cool and cut into small pieces.
6. Cut romaine hearts lengthwise into quarters.
7. Drizzle olive oil over the romaine hearts and season with salt and pepper. Place the romaine on the grill
and cook for 2-3 minutes until well marked. Place the wedges in a large mixing bowl and spread some
of the dressing over the rim of the bowl. Using kitchen tongs, roll the romaine around the side of the
bowl and rotate the pieces until they are well coated.
8. Place the wedges on four plates and top each with the remaining parmesan, croutons and bacon bits.
Serve with a few lemon wedges.
*To roast the garlic, cut off the top of a head of garlic and pour a little olive oil on
top. Wrap it in foil and place it on a hot grill for 15 to 20 minutes until the cloves
are soft and caramelized.
P. 21BBQ grilled peaches with basil.
Makes 4-6 brochettes / prep time: 15 min. / cooking time: 8-10 min
Ingredients
4 peaches, halved and pitted
¼ cup basil leaves
1 tbsp olive oil
Salt and pepper
Directions
1. Preheat the BBQ to medium heat and clean and oil the grill.
2. Season the peaches with a bit of salt and pepper and drizzle with olive oil.
3. Grill cut side down for 4-5 minutes without moving them to create the best grill marks.
4. Flip the peaches and grill another 4-5 minutes, until tender.
5. Serve the peaches by placing each half on a small brochette with a couple of basil leaves.
AST3595-07-2021
P. 22Plant-based popsicles:
Raspberry peach and banana chocolate.
Makes 10 popsicles of each flavour / prep time: 10 min / freezing time: 4-6hrs
Ingredients
2 cups of vanilla pea milk (or any other plant-based milk, e.g., soy milk)
2 peaches, pitted and chopped
1 tbsp maple syrup
½ cup of raspberries broken into pieces
2 cups chocolate pea milk (or any other plant-based milk, e.g., soy milk)
1 banana
Directions
Peach and raspberry popsicles
1. Mix the vanilla pea milk, the pitted peaches and the maple syrup in a blender until smooth.
2. Pour into 10 popsicle molds and drop 2-4 raspberries in each.
3. Let freeze for 1 hour before inserting the popsicle sticks.
4. Ready in 3-4 hours.
Choco-banana popsicles
1. Pour chocolate pea milk into a blender and add the banana. Mix until smooth.
2. Pour into 10 popsicle molds and freeze for 1 hour before inserting the popsicle sticks.
3. Ready in 3-4 hours.
AST3596-07-2021
P. 23All of your healthcare.
THCC0109_2021_Summer_Guide
All in one place.
1-888-922-2732 (British Columbia, Alberta) or
1-800-361-3493 (other provinces)
or visit telushealth.com/carecentresYou can also read
